Calories in chicken breast
Chicken breast (skinless, roasted) contains 165 calories per 100g, with 31g of protein, 3.6g of fat and no carbohydrates. One medium breast (172g) comes to roughly 284 calories.
Calories by serving size
Based on 165 kcal per 100g (skinless, roasted).
| 1 oz (28g) | 46 kcal |
|---|---|
| 100g | 165 kcal |
| 1 cup, diced (140g) | 231 kcal |
| 1 medium breast (172g) | 284 kcal |
| 1 large breast (250g) | 413 kcal |
Full nutrition facts
Per 100g, skinless, roasted.
| Energy | 165 kcal |
|---|---|
| Protein | 31.0 g |
| Total fat | 3.6 g |
| Saturated fat | 1.0 g |
| Carbohydrate | 0 g |
| Sugars | 0 g |
| Fibre | 0 g |
| Sodium | 74 mg |
| Cholesterol | 85 mg |
| Potassium | 256 mg |
How this fits a day of eating
On a 2,000 calorie target, a medium chicken breast uses about 14% of your daily calories and delivers around two thirds of a typical 80g protein goal. That ratio is why it appears in almost every fat loss plan: a lot of protein for very few calories.
If you are eating in a deficit, the thing worth watching is not the chicken but what goes on it. Two tablespoons of oil in the pan adds roughly 240 calories, more than the breast itself.
Common questions
How many calories are in one chicken breast?
A medium cooked skinless chicken breast weighs about 172g and contains roughly 284 calories and 53g of protein. Supermarket breasts are often larger: a 250g breast comes to about 413 calories. Weighing cooked chicken once or twice is the easiest way to learn what your usual portion really is.
Is chicken breast good for fat loss?
Yes. Chicken breast provides about 31g of protein per 100g for only 165 calories, so it is easy to hit a protein target without using much of your calorie budget. Protein helps preserve muscle during a calorie deficit and tends to keep you fuller than the same calories from carbohydrate or fat.
Does cooking change the calories in chicken breast?
Cooking does not add calories, but it drives out water, so the same piece of chicken weighs less afterwards and is more calorie-dense per gram. 100g of raw skinless breast is about 120 calories, while 100g cooked is about 165. Log the weight in the same state, raw or cooked, that the nutrition entry describes.
Point your camera at the plate.
Calo identifies the food, estimates the portion, and logs calories and macros in about two seconds — then tells you what it means for your day.
Nutrition values from USDA FoodData Central, FDC ID 171477, per 100g unless stated. Last reviewed 18 September 2026. Calorie needs vary by person.